The walnut scores the highest of all nuts in the omega-3s that protect against heart disease. Not only that but the amount of fiber and unsaturated fat can help you lower “bad” LDL cholesterol naturally.
Ingredients for Walnut Crusted Chicken Breast
2 slices whole-wheat bread
1/3 cup NOW Real Food® Walnuts
2 tablespoons parmesan cheese, freshly grated
Fresh ground black pepper
1 large egg white
4 (6 -8 ounce) boneless, skinless chicken breast halves
1 tablespoon organic Canola Oil or Grape Seed oil
Lemon slice, for serving
Directions for Walnut Crusted Chicken Breast
Pre-heat oven to 425 degrees.
In a food processor, combine bread, walnuts, and parmesan cheese; season with salt and pepper. Process until fine bread crumbs form then transfer to a shallow bowl.
In another shallow bowl, beat egg white.
Season chicken with salt and pepper.
Dip each breast into egg white, letting excess drip off, and then into crumb mixture, pressing to adhere.
In a large nonstick ovenproof skillet, heat oil over medium heat.
Add chicken and cook until lightly browned, 1-3 minutes. Carefully turn the chicken over and put the skillet in the oven.
Bake until chicken is golden brown and cooked through, 8-12 minutes.
Serve chicken with lemon slices and a salad.
Per serving: 337 calories
Number of servings = 4
15.3g total fat (2.4g sat. fat)
1.6g dietary fiber
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